- Stand straight with your feet together
- Tighten the knee caps and contract the thighs
- Tuck your stomach in and keep the chest forward
- Lengthen the spine from crown of the head
- Keep the arms straight alongside the body
- Stay for 5 breaths
Tāḍāsana, also known as mountain pose, is one of the basic standing postures. It is often used as a starting pose for a further sequence or asana. It is called mountain pose, as the practitioner stands stable and straight up, while lengthening the body through the crown of the head.
Start by standing straight with the feet together. Ensure that the big toes and the heels are touching each other. Press all four corners of the feet into the ground, ensuring a stable base. Then activate the legs by pulling the knee caps up, contracting the thighs and tucking the tailbone under and forward. Draw the stomach in, lift the chest up and keep the neck aligned with the spine by gently tucking the chin in. Lift the sternum up while drawing the shoulders down, opening the chest. Keep the arms stretched out alongside the body and lengthen the spine up through the crown of the head. The more you stretch your arms down the more you can lift the chest up. Breathe deeply in and out through the nose. It is recommended to stay here for at least five deep breaths. This asana is often followed by other standing postures or sun salutations.
There are several variations to this posture. You can raise the arms up over the head, keeping them close to the ears and joining the palms together. This way you stretch the entire body from the feet right up to the tips of the fingers.
One of the major benefits of this asana is that helps in posture correction. By repeated practice and mastery over the pose you can gain a straighter posture and get rid of rounded shoulders or an overarched back. This in turn can release any back and neck pain which may be present in the body. Through the engagement of all major muscles in the body, this asana is also beneficial for the overall toning of the body, especially the legs.
There are no serious contra indications for this asana. If you have high blood pressure then staying in this pose may cause dizziness.
- Corrects the posture
- Opens up the chest and relives rounded shoulders
- Helps to fix an overarched back
- Strengthens the thighs
- Helps in grounding your energy
- High blood pressure
- Tones the quadriceps femoris
- Stretches the pectoralis major
- Tones the abdominal muscle